चटनी: Calories, Nutrition and Health Benefits
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Perplexity India's beloved condiment packed with fresh herbs, digestive enzymes, and powerful antioxidants in every spoonful.
त्वरित पोषण तथ्य
Per 100g (approximately 6-7 tablespoons)
| Nutrient | Amount |
|---|---|
| कैलोरी | 68 kcal |
| प्रोटीन | 2.1g |
| कार्ब्स | 11g |
| फाइबर | 2.8g |
| Sugar | 3.2g |
| फैट | 2.4g |
| Sodium | 245mg |
| Vitamin C | 18mg |
| आयरन | 1.8mg |
| Calcium | 85mg |
मैक्रोन्यूट्रिएंट टूटना
NUTRITIONIST INSIGHT
Green चटनी delivers concentrated nutrients from fresh herbs with minimal calories. The vitamin C and digestive enzymes support immunity and gut health, making it ideal for daily meals.
मिथ्या विध्वंसक
MYTH #1: All चटनीs Are High in Sugar
TRUTH: Traditional green चटनी contains minimal natural sugars (3.2g per 100g). Only sweet चटनीs like tamarind or mango add significant sugar. Fresh herb चटनीs provide antioxidants without sugar concerns.
MYTH #2: चटनी Is Just a Condiment with No Nutrition
TRUTH: Green चटनी packs vitamin C (18mg), iron (1.8mg), calcium (85mg), and powerful antioxidants from fresh cilantro and mint. Herbs provide chlorophyll and phytonutrients that support detoxification.
MYTH #3: Spicy चटनी Is Bad for Digestion
TRUTH: Moderate spice in चटनी actually aids digestion. Ginger and green chilies stimulate digestive enzymes and improve gut motility. Only avoid if you have active ulcers or severe GERD.
MYTH #4: Store-Bought चटनी Is as Healthy as Homemade
TRUTH: Commercial चटनीs often contain added sugar, preservatives, and excess sodium. Homemade versions retain maximum nutrients and allow control over ingredients. Make fresh for best health benefits.
MYTH #5: चटनी Causes Bloating
TRUTH: Fresh चटनी rarely causes bloating; it's the accompanying heavy meals that do. Mint and cilantro in चटनी actually reduce bloating. If you experience issues, reduce garlic or onion content.
MYTH #6: You Should Avoid चटनी for Weight Loss
TRUTH: Green चटनी is excellent for weight loss at only 68 calories per 100g. The fiber (2.8g) promotes fullness, and fresh herbs boost metabolism. Use liberally to add flavor without calories.
न्यूट्रीस्कोर by स्वास्थ्य लक्ष्य
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| वजन घटाना |  | Only 68 calories per 100g, adds intense flavor without fat, 2.8g fiber promotes fullness. Perfect for replacing high-calorie sauces. |
| मांसपेशियों का विकास |  | Low protein (2.1g) but excellent as flavor enhancer for protein-rich meals. Herbs support recovery. |
| डायबिटीज Management | | Low glycemic impact, no added sugars in traditional recipes, herbs support insulin sensitivity. Avoid sweet commercial varieties. |
| पीसीओएस Management | | Anti-inflammatory herbs, minimal calories, supports hormonal balance. Fresh preparation ensures no added sugars. |
| गर्भावस्था Nutrition | | Rich in vitamin C and iron for maternal health. Moderate intake due to sodium content; ensure thorough washing of herbs. |
| Viral/Flu Recovery | | High vitamin C (18mg), antimicrobial properties from herbs, easy to digest. Supports immune function during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to चटनी
Understanding how चटनी affects blood glucose helps optimize your condiment choices.
Typical Glucose Response Curve
*This chart shows minimal blood glucose response for green चटनी. Individual responses may vary. Not medical advice.*
Why चटनी Has Minimal Blood Sugar Impact
Green चटनी causes virtually no blood sugar spike due to low carbohydrates and absence of refined sugars:
- 🌿 Fresh herb base - Minimal carbohydrates, high fiber
- 🍋 Citrus acidity - Slows carbohydrate absorption from accompanying foods
- 🌶️ Spices - May improve insulin sensitivity
- 🧄 Garlic and ginger - Support blood sugar regulation
Use चटनी generously as a replacement for high-calorie, high-sugar condiments like ketchup or sweet sauces.
Cultural Significance
चटनी originated in India over 2,000 years ago, with references in ancient Ayurvedic texts as digestive aids and palate cleansers.
In India:
- Every region has unique चटनी varieties: coconut in South, tomato in North, peanut in West
- Traditional meals include 2-3 चटनीs for balanced six tastes (sweet, sour, salty, bitter, pungent, astringent)
- Ayurveda prescribes specific चटनीs for different doshas and seasons
- Fresh preparation considered essential; grinding stone (silbatta) preserves nutrients
Global Impact:
- British colonizers introduced "चटनी" to English in 17th century
- Now popular worldwide: Major Grey's in UK, fruit चटनीs in USA
- Modern fusion: chimichurri, pesto, and salsa show चटनी influence
- Sustainable condiment: uses seasonal herbs and reduces food waste
Compare & Substitute
चटनी vs Other Condiments (Per 100g)
| Nutrient | 🌿 Green चटनी | 🍅 Ketchup | 🥫 Mayonnaise | 🌶️ Salsa |
|---|---|---|---|---|
| कैलोरी | 68 kcal | 112 kcal | 680 kcal | 36 kcal |
| Carbs | 11g | 27g | 1g | 8g |
| फाइबर | 2.8g | 0.5g | 0g | 1.8g |
| प्रोटीन | 2.1g | 1.2g | 1g | 1.5g |
| फैट | 2.4g | 0.1g | 75g | 0.2g |
| Sodium | 245mg | 1120mg | 630mg | 430mg |
| Sugar | 3.2g | 23g | 0.6g | 4g |
| Vitamin C | 18mg | 4mg | 0mg | 15mg |
| Best For | Digestive health | Occasional | Avoid/minimal | Weight loss |
अक्सर पूछे जाने वाले प्रश्न
Is चटनी good for weight loss?
Yes, green चटनी is excellent for weight loss. At only 68 calories per 100g with 2.8g fiber and no added fats, it provides intense flavor without compromising calorie goals.
Best practices: Use 2-3 tablespoons per meal as sandwich spread, dip for vegetables, or sauce for grilled proteins; make fresh weekly; avoid sweet commercial varieties with added sugar.
Can diabetics eat चटनी?
Yes, diabetics can enjoy green चटनी freely. With only 11g carbohydrates per 100g and low glycemic impact, it won't spike blood sugar.
Tips for diabetics:
- Choose green/herb-based varieties over fruit-based sweet चटनीs
- Make at home to control ingredients and avoid added sugar
- Use as flavor enhancer for diabetic-friendly meals
- Avoid commercial चटनीs with "sugar" or "jaggery" in ingredients
Traditional green चटनी made from mint, cilantro, and spices is ideal for blood sugar control.
What are the main health benefits of चटनी?
Key Benefits:
- Digestive Health: Enzymes from fresh herbs aid digestion
- Immune Support: 18mg vitamin C boosts immunity
- Anti-inflammatory: Cilantro and mint reduce inflammation
- Weight Management: Low-calorie flavor enhancer
- Antioxidant Rich: Fresh herbs provide chlorophyll and phytonutrients
- Gut Health: Probiotic potential when fermented; fresh herbs support microbiome
How long does homemade चटनी last?
Storage Guidelines:
- Refrigerated: 3-5 days in airtight container; add thin oil layer on top to preserve freshness
- Frozen: Up to 2 months in ice cube trays or small containers
- Room Temperature: Not recommended; fresh herbs spoil quickly
Tips: Make small batches 2-3 times weekly; add lemon juice to extend shelf life; discard if color darkens significantly or develops off smell.
What's the difference between चटनी and salsa?
Key Differences:
चटनी:
- Indian origin; uses fresh herbs (mint, cilantro) or cooked fruits
- Often includes spices (cumin, coriander); can be smooth or chunky
- Served with breads, rice, snacks, grilled meats
Salsa:
- Mexican origin; centers on tomatoes and peppers
- Typically raw; uses lime and cilantro for flavor
- Served with chips, tacos, burritos
Both are low-calorie condiments that add flavor and nutrients. Choose based on cuisine and taste preference.
Is green चटनी healthier than mayonnaise?
Significantly healthier:
Green चटनी (100g):
- 68 calories vs Mayo's 680
- 2.8g fiber vs 0g
- 18mg vitamin C vs 0mg
- Antioxidants from fresh herbs
Mayonnaise (100g):
- 75g fat (mostly omega-6)
- Minimal nutrients
- High in calories without nutritional benefit
Replace mayo with green चटनी in sandwiches, wraps, and burgers for 90% calorie reduction while gaining nutrients.
Can I eat चटनी every day?
Yes, green चटनी is safe for daily consumption:
- 2-3 tablespoons per meal (30-50g) provides flavor without excess sodium or calories
- Rotate varieties: mint, cilantro, coconut, tomato for nutrient diversity
- Ensure fresh preparation or proper refrigeration
Monitor if you have: kidney disease (sodium content), acid reflux (spice level), or food sensitivities to specific herbs.
Track with NutriScan app to see how चटनी fits your daily nutrition goals.
What's the best चटनी for digestion?
Mint-ginger चटनी is best for digestion: mint soothes stomach; ginger stimulates digestive enzymes and reduces nausea; both reduce bloating and gas.
Recipe tip: Blend fresh mint, ginger, green chili, lemon juice, and salt. Consume 1-2 tablespoons before meals to prepare digestive system.
Other digestive-friendly options include cumin-coriander चटनी and fennel seed चटनी.
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